Take up meditation. Meditation will decrease stress, which in turn will make your tinnitus bearable. If you aren't sure how to meditate, start with guided meditations that can help you learn how to relax and enter a meditative state. Learn about the different kinds of meditation to be sure which one is best for you.
A way to avoid insomnia when you are dealing with tinnitus is to try to relax as much as possible when you lay down to go to bed. Think of calm, tranquil thoughts and let your mind focus on only those thoughts. Before you know it, you will have fallen asleep.
When you are having a really rough day dealing with your tinnitus, sit yourself down and make a list of everything in your life that is positive. Write about your friends and family and about the people that make you happy. Write about the days when your tinnitus is at a minimum and how you feel on those days.